Fast running with walking recovery, using a pyramid of increasing interval periods (1-5 minutes). A great workout for running form, speed, endurance and mental resilience.
Warm Up
- 5 minutes slow-paced jogging
- 3 Sets of Strides
- Run 75m (approximate) at a fast pace (about 80% of your sprint speed)
- Jog back slowly. THIS EQUALS 1 SET
- REPEAT FOR 3 SETS IN TOTAL
- Rest for 3 minutes
Main Workout (1-5 Fartlek)
- Run at a fast pace for 1 minute
- Walk for 60 seconds
- Run at a fast pace for 2 minutes
- Walk for 60 seconds
- Run at a fast pace for 3 minutes
- Walk for 60 seconds
- Run at a fast pace for 4 minutes
- Walk for 60 seconds
- REPEAT continuously for a total of either 14/14/19/28 minutes
Cool Down
- 5 minutes slow-paced jogging
Workout Notes
- This workout should ideally be done on a flat route, but some incline is ok (just it will be harder!)
- Your fast-paced running should feel like approximately 80% of your maximum sprinting speed.
- You should be out of breath by the end of each segment of fast-paced running. If you are not breathing hard, then you are not pushing hard enough!
- The period of walking is your recovery time, which allows your heart rate to lower so that you can push hard again on the next fast-paced segment. Don’t be tempted to go faster than walking during this recovery period.
